Author Archive Run Stopper

Its all about the shoes, money!

 Mall Cop and Bug EATER Arm Wrestle15 men gathered in the gloom ready for a good ole fashon beatdown.

The Thang’ run to Willams R Davies Park. On the way – COT

  • SSH x20
  • Imperial Walker x25
  • Burpees x20
  • LBC x20
  • Nipplers x40 ((O.Y.O) 20 each nipple)
  • Burpees x15
  • Mountain Climbers x20
  • Russian Twist x20
  • Burpees x10
  • Mirkens x15
  • Diamond Mirkens x10 
  • Burpees x5

Playground work… 3 rounds

  • Pull Up x15
  • Dips x25
  • Dirken/Revrse Crunch x25

Run though the woods…to Track – Jump fence – break up into two groups: FOUR COURNERS ON THE TRACK Repeat 2X

Set #1:

  • Jog to 1st corner
  • Jump Squats x25
  • Jog to 2nd corner
  • Mirkens x25
  • Jog to 3nd corner
  • LBC x20
  • Jog to 4th corner
  • Burpees x20

Set #2: same as above but reduce to 10

Indian Run back to Launch at Calvary

Naked Moleskin:

Its the Shoes Money’ Bring your shoes.  Fast forward to coffeteria at Starbucks.  My shoes busted a small seam and I decided let everyone know.. well Bugeater and Mall Cop both were like, I want those shoes!  Some one suggested they arm wrestle for them. So they did!  It was neck and neck for about .30 seconds then MC got caught and Bug Eater took advantage.  Thats all she wrote!  Check out the video.

Sign up for Joe Davis run 2ND weekend in Jan 

Christmas Party – Dec 6 – Hard commit by 11/20

Winter gear – COMING SOON!  No tights, but some cool hoodies and 1/4 zip all by mudgear.

Peace out.

 

 

#F3Joust BACKBLAST – Substitute Q has a plan

9 men posted this morning, not all read the pre-blast. Sucks for them. Correction, sucked for all of us!

COT

  • SSH x20
  • LBC x20
  • IW x20
  • Mountain Climbers x20

Mosey to Track:

Sprints:Round 1

  • 50 yard dash
    • 100 Merkins
  • 100 yard dash
    • 80 Merkins
  • 200 yard run
    • 60 Merkins
  • 400 run
    • 40 Merkins

 Sprints: Round 2

  • 50 yard dash
    • 100 Merkins
  • 100 yard run
    • 80 Merkins
  • 200 yard run
    • 60 Merkins
  • 400 yard run
    • 40 Merkins

Football Field: Round 1

  • 50 yard Burpee Broad Jump
  • 50 yard Bear Crawl
  • 50 yard Crab Walk
  • 50 yard Wounded Bear
  • find a partner – 50 yard wheel barrow

Football Field: Round 2

  • 50 yard Burpee Broad Jump
  • 50 yard Bear Crawl
  • 50 yard Crab Walk
  • 50 yard Wounded Bear
  • find a partner – 50 yard wheel barrow

 Run Stadium Steps

Done

Moleskin:

Man what WAS I thinking with that workout!  It was like I really wanted to punish myself for something stupid I did in the late ’80’s

Anyway, it was a major dingleberry fest… not enough time to finish the beat down.. but if you come to #f3TheRock you will get the Merkin count to complete the 500+.

Everyone was stoked to be apart of this workout, in fact StageCoach brought some rope with the intent to ‘hang the Q’ WTF!!

Good to see Double D’s, Baracus and of course our own Mr. New York Marathon (stonecold).

Joker was his typical speedy self, but the Mirkens seem to take a toll after a while, can you say the NEW JOKER EQUALIZER?

We need shoes, so bring them! Times running out, so lets start knocking on neighbors doors and trolling the running clubs 🙂

T-Claps to Smokey, we tried to change his name to flyswatter, because its really a cool name..but he was good sport to take the recommendation!  Anyway, lets name someone that name.. because its really a bad ass name.

 

 

Twitter actually does work

Man I was honored to see 18 Pax out there at Base Camp this morning, I think we had 8 or 10 the for my last Q out three. Someone said it was because I pre-tweeted out serving Lattes and S’mores but who cares, it was nice to see so many new faces and some old (sorry passport).

No Flag was planted, but YHC came in hot listing to something on Pandora that’s probably outlawed on many south charlotte middle school campuses, but I was ready to dish out some pain today and many men would attest I accomplished my mission.

The Thang’

  • SSH X16
  • Imperial Walkers x16
  • Mountain Climbers x20
  • LBC x16
  • Burpees x10
  • Merkins x16

Mosey to entrance of school

  • 5 mins in peoples chair 5 mins while arm raises in cadence to 150
  • 1 min plank with feet on wall

Form two lines for fellowship pace jog to William R Davies Park (1/2 mile away)

  • Locate rock pile
  • Get a rock, caress your rock- Jack Webb with your rock (1 Merkin; 4 overhead presses w/Rock)
  • Get mad at rock for being heavy
  • Throw rock back in pile.

Mosey to playground:

  • 3 rounds of following, Pull-ups x10,Dirkens x25, Merkins x25

 Form two lines for fellowship pace jog to back to Base Camp

 Hold ¾ wrestling stance for 2 mins while reset of Pax returns, switch to holding a squat 1 min.

 DONE.

 Naked Mole Skin:

  • It’s all about the Shoes! Please gather as many gently used workout shoes as possible or else a small mean lion will come after you #SimbaNEEDSyourshoes
  • Christmas party Dec 6 – at Sugar Creek Brewery details to follow via weekly news
  • TR on Q next Monday here at Base Camp
  • Pele – TCLAPS to everyone foe the many prayers for his wife! Last Chemo treatment on Thursday! He wanted to let everyone know that they appreciate all our prayers and thoughts!
  • Hats off to the assistant in the South Charlotte Middle School office who kept peeking out the blinds and staring at Simba with a longing look in her eyes… perhaps it was cataracts but who am I to judge.

The perfect Rock-Webb

The Thang’

11 men converged upon Stonecrest for a glimpse of my tights. Well since it was 66 degrees all they got was another angry Q workout.

So 12 men set out, we moseyed past the movie theatre, past the drive through window at Wendy’s to avoid the leaf blower guy.

  • SSH x50 (in cadence)
  • Burpees x20 (OYO)
  • IW x25 (in cadence)
  • Burpees x15 (OYO)
  • Mountain Climbers x20 (in cadence)
  • Burpees x10 (OYO)
  • Nipplers x20 (in cadence)
  • Burpees x5 (OYO)
  • Mosey past chick-fil-a to Starbucks grab a low wall
  • 2 Rounds of Dirkens
  • Round 1
  • x20 Dirkens – Hold plank until all are complete immediately go into Round 2
  • x15 Dirkens

Mosey across Johnson Rd to St. Mathews Catholic Church 

  • 5 min wall sit with arm raises x150 (in cadence)

Mosey to rock pile, the perfect ‘Rock’ Webb 

  • 1 Mirken x 4 Arm Raises w/Rock 
  • 2 Mirkens x 8 Arm Raises w/Rock 
  • 3 Mirkens x 12 Arm Raises w/Rock 
  • Continue until Failure..

Mosey back through parking stop at each speed ‘hump’ for 20 Mirkens at each speed ‘hump’ Total Mirken count 100.

Line up and run suicides in front of Movie Theater.

Done.

Naked Mole Skin:

  • A number of Area 51 PAX will be heading up to Greensboro to help support their new workout which launched a few weeks back.  If interested in joining the Clown car please reach out to Skywalk_F3 on Twitter. Wheels up on Nov. 15
  • Calling all those men looking to step-up, it’s time to Q! Please see your site Q  (Mic Check)

 

Pre-Blast for The Maul – Tights are making a comeback

YHC is all recovered from the weekend doubledown at the #SpartanBeastandSuper and ready to Q at the Maul tomorrow morning. So here is a preview of the workout I have scetched out in my head. #Adjustmentsmaybeneeded

  • Yes, we will break the century mark on Burpees
  • Yes, we will hit 300+ Mirkens
  • Yes, we will do some sprints, wheelbarrows, balls2wall, tunnel of love and some other ramdom stuff
  • Yes, I will wear tights
  • No, we will not leave anyone behind
  • No, we will not quit when we are tired
  • No, we will not work alone
  • No, you are not required to wear tights 

Run Stopper

Century Mark

22 men assembled in the Gloom for a little core workout and got more of the same. BURPEES…

The Thang’

Jog into Carmel Middle School, stop along the way for Quite mirkens – at each speed bump.  The first set of 25 in cadence was abruptly interrupted by a car, second set was on the sidewalk so no one escaped the pain.

COT in bus lot east of the Campus

SSH x25
Burpees x20 OYO
Imperial walker x25
Burpees x15 OYO
Wide Mirkens x15
Burpees x10 OYO
Mountain climbers x20
Burpees x5 OYO
Prisoner squat x20
Burpees x10 OYO
Diamond Mirkens x10
Burpees x15 OYO                                                                                                                     Mirkens Something x20
Burpees x20 OYO

Partner up and mosey to football practice field

  • 2 rounds of following
  • Partner patty cake Mirkens x20
  • Partner up and over’s make that x10 / Flapjack
  • Wheel Barrow width of field.  Active Recovery on feet until all are finished with exercise.
  • Flapjack – Wheel Barrow width of field Repeat-o
  • Partner patty cake Mirkens x20
  • Partner up and over’s make that x10 / Flapjack

Gain composure and move as a unit to the rock pile. Grab a respectable size rock. Line up three rows deep facing the Q.

Jack Webb with your rock
1 Mirken, 4 arm raises with rock
2 Mirkens, 8 arm raises with rock
3 Mirkens. 12 arm raises with rock
Continue until 10 Mirkens and 40 arm raises with rock

Wall sits for 1-2 mins – while performing arm raises in cadence x25

Mosey back to cars. Done.

COTFinish up 5 Burpees to hit the century mark. DONE

Naked Moleskin:

  • Swiper was on fire today, well at least he was happy (I think) about the Burpees!  I mean he reminded us that we still had 5 to go before we hit 100! Thanks for the reminder!
  • Hats off to Big Willie – He was my partner this morning and he held his own, he even helped co-lead the Jack Webb portion of our workout.  excellent work!
  • Good to see Blades of Glory back out in the gloom. Guess he only likes to workout in fall and winter. #noskatesneeded
  • Solid work by all this morning, I want to give a special shout out to Simba, because it appears this is the only way he can hear me!  #O2DEPERVATION
  • If you have one, two, three (or more) extra running shoes that you have sitting around the garage collecting dust and are in good shape, please reach out to Swiper. He will be leading an effort to collect said shoes for men at crisis assistance or urban ministry. This will be a Charlotte wide initiative so let’s start collecting those old running shoes. Also, if you have a contact at one of these places, please see Swiper. More on f3 Nation site as information becomes available. 

#SMOKED

Although a bit foggy from the thunderstorm from the previous evening it was not even funny seeing an FNG hanging out with a very heavy sweatshirt on. I quicky informed him that he would be losing it within the COT.

 

The Thang’

  •  SSH x25
  • Burpees x20 OYO
  • IW x25
  • Burpees x20 OYO
  • LBC x25
  • Burpees x20 OYO
  • Mountain Climbers x25
  • Burpees x20 OYO
  • Mirkens x25
  • Burpees x20 OYO

 Slow mosey to Walls

Wall sit for 5 min while performing arm raises in cadence x130

 Slow mosey to lower track – four corners.

 Perform the following in each corner of the track:

Jumping Squats x25 OYO

Bear Crawl (switch to lunge if need – to second corner.

Mirkens x25 OYO

Partner up – Wheel Barrow around curve – to third corner.

LBC x25 OYO

AUDIBLE – Lunge Walk to fourth corner –

Burpees x25 OYO

 

Mosey to parking lot to line up for Jack Webb- called it early at 8 mirkens/ 32 arm raises due to failure. Mission Accomplished #SMOKEDARMS

 DONE.

 Naked Mole Skin:

  • Lots of mumble chatter regarding the use of burpees as a crutch for my workouts. Well wasn’t really mumblechatter, it was my lack of Oxygen that made me imagine these things. Or was it?
  • T-Claps to our FNG, double layer. Dude was determined to keep that sweatshirt on. This is even afer the 125 Burpees today!
  • Good to see the usual suspects out in the gloom today – Always a pleasure to lead you boys!

Total Arm Failure

Excellent morning to enjoy arm failure. I mean its a convergence and without our many bRR brothers so I figured running was a mute point. So I set out with one task in mind total arm failure

The thang

SSH x25
Burpees x20 OYO
Imperial walker x25
Burpees x15 OYO
Wide Mirkens x15
Burpees x10 OYO
Mountain climbers x20
Burpees x5 OYO
Mirkens x15
Burpees x10 OYO
Diamond Mirkens x10
Burpees x15 OYO
Slow prisoner squat x20
Burpees x20 OYO

Mosey to front of church, wall sits for 5 mins – while performing arm raises in cadence x125

Gain composure and move as a unit to the rock pile. Grab a respectable size rock. Line up three rows deep facing the Q.

Jack Webb with your rock
1 Mirken, 4 arm raises with rock
2 Mirkens, 8 arm raises with rock
3 Mirkens. 12 arm raises with rock
Continue until 12 Mirkens and 48 arm raises with rock

Mosey to soccer field pavilion.
3 rounds of following:
25 Jump ups
25 dirkens
25 dips

Clean tables

Mosey to kitty litter
Split group into opposite sides of volleyball court
Bear crawl
Wounded bear crawl
Seal crawl
Duck walk
Lunge
Cap off with a partner wheel barrow

DownPainment

24 men gathered in the parking lot of Stonecrest near the movie ‘house’ for a lil’ DownPainment 

The Thang’
• SSH x50
• Burpees x20 OYO
• Imperial Walkers x25
• Burpees x15 OYO
• Wide Mirkens x15
• Burpees x10 OYO
• Mountain Climbers x20
• Burpees x 5 OYO
• Diamond Mirkens x10
• Burpees x10 OYO
• Prisoner Squat x25
• Burpees x15
• LBC x25
• Burpees x20

Number off to 3 for three man grinders man #1 runs 100 yard between #2 and #3, tag #2, #1 performs said exercise while waiting on next tag. Mirkens for 10 Minutes then Squats for 5 minutes.

Partner up Wheelbarrows 100 yards – flap Jack
Repeat 50 yards – Flapjack

Indian Run to start.

Done.

Track Work 101

I was floored when I rolled in at 5:29 am to 11 Pax waiting patiently. The last time I led at base camp, the numbers were much smaller, so it was a welcome sight. I noticed that many of the men avoided looking me in the eyes, maybe it was the fact that I was running a bit late, or because they were afraid I would target them personally in the workout. Who knows, all I know is that I laced up and we headed off like scalded dogs (thanks to TR for the use of this term).

The Thang’

  • Run to the lower track for some impromptu Track Work 101- circle up on track proceed to each corner for moving COT:
  • Corner #1: SSH x25
  • Corner #2: Mirkens x10
  • Corner #3: Burpees 10 OYO

Fence Sit – 2 Mins (alternate leg raises)

  • Corner #4: LBC x20

REVERSE ORDER

  • Corner #3: Nipplers x20 (10 each nipple)
  • Corner #2: Prisoner slow Squat x30
  • Corner #1: Wide Mirkens x10

Fence Sit – 2 Mins w/ Arm Raises

Partner Up

  • Mosey to center of 100 Meter.
  • Each Partner takes off in an all out sprint to opposite side of track. 50 Merkens between partners.
  •  Mosey to 50 yard line.
  • Partner Wheel Barrows to end zone, flapjack back to 50 yard line.
  • Burpee Broad Jump 25 yards, and back

 Form two lines for an Indian Run for 800 Meters.

 Mosey to parking lot for a little moderate intensity Jack Webb

  • 1 Mirken x4 arm raises
  • 2 Mirkens x8 arm raises
  • Continue to 5/20 arm raises.

 Naked Moleskin:

It was a great feeling seeing such a large crowd at base camp this morning. I believe the numbers were a true representation of the level and quality of workouts that Fireman Ed, Smash and Passport have brought to this location, keep up the good work. Hopefully I will be invited back to Que again.

This morning, we had one FNG Cash-Money, he said he loved the workout so rest assured he will be back for more.

Hats off to White Snake. He showed a lot of heat today, and kept on keeping on.